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Cocoa solids vs Dried fruit - In-Depth Nutrition Comparison

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What are the differences between Cocoa solids and Dried fruit?

  • Cocoa solids are higher in Copper, Manganese, Iron, Fiber, Magnesium, Phosphorus, Zinc, and Selenium, yet Dried fruit is higher in Vitamin E .
  • Cocoa solids' daily need coverage for Copper is 383% more.
  • Cocoa solids have 475 times more Saturated Fat than Dried fruit. While Cocoa solids have 8.07g of Saturated Fat, Dried fruit has only 0.017g.

We used Cocoa, dry powder, unsweetened and Apricots, dried, sulfured, uncooked types in this article.

Infographic

Cocoa solids vs Dried fruit infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +421.1%
Contains more Calcium +132.7%
Contains more Potassium +31.2%
Contains more Magnesium +1459.4%
Contains more Copper +1004.4%
Contains more Zinc +1646.2%
Contains more Phosphorus +933.8%
Contains less Sodium -52.4%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 520% 39% 135% 357% 1263% 186% 315% 3%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 100% 17% 103% 23% 115% 11% 31% 2%
Contains more Iron +421.1%
Contains more Calcium +132.7%
Contains more Potassium +31.2%
Contains more Magnesium +1459.4%
Contains more Copper +1004.4%
Contains more Zinc +1646.2%
Contains more Phosphorus +933.8%
Contains less Sodium -52.4%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin B1 +420%
Contains more Vitamin B2 +225.7%
Contains more Folate +220%
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +4230%
Contains more Vitamin B3 +18.5%
Contains more Vitamin B5 +103.1%
Contains more Vitamin B6 +21.2%
Contains more Vitamin K +24%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 2% 0% 20% 56% 41% 16% 28% 0% 7% 24%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 4% 217% 87% 0% 4% 18% 49% 31% 33% 0% 8% 8%
Contains more Vitamin B1 +420%
Contains more Vitamin B2 +225.7%
Contains more Folate +220%
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +4230%
Contains more Vitamin B3 +18.5%
Contains more Vitamin B5 +103.1%
Contains more Vitamin B6 +21.2%
Contains more Vitamin K +24%

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
16
Cocoa solids
38
Dried fruit
Mineral Summary Score
352
Cocoa solids
50
Dried fruit

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
118%
Cocoa solids
20%
Dried fruit
Carbohydrates
58%
Cocoa solids
63%
Dried fruit
Fats
63%
Cocoa solids
2%
Dried fruit

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Cocoa solids Dried fruit
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Rich in vitamins ok
Lower in Sugar ok
Lower in glycemic index ok
Rich in minerals ok
Lower in Cholesterol Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cocoa solids Dried fruit
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food contains less Sodium?
Dried fruit
Dried fruit contains less Sodium (difference - 11mg)
Which food is lower in Saturated Fat?
Dried fruit
Dried fruit is lower in Saturated Fat (difference - 8.053g)
Which food is cheaper?
Dried fruit
Dried fruit is cheaper (difference - $0.4)
Which food is richer in vitamins?
Dried fruit
Dried fruit is relatively richer in vitamins
Which food is lower in Sugar?
Cocoa solids
Cocoa solids is lower in Sugar (difference - 51.69g)
Which food is lower in glycemic index?
Cocoa solids
Cocoa solids is lower in glycemic index (difference - 7)
Which food is richer in minerals?
Cocoa solids
Cocoa solids is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

All nutrients comparison - raw data values

Nutrient Cocoa solids Dried fruit Opinion
Calories 228 241 Dried fruit
Protein 19.6 3.39 Cocoa solids
Fats 13.7 0.51 Cocoa solids
Vitamin C 0 1 Dried fruit
Carbs 57.9 62.64 Dried fruit
Cholesterol 0 0
Vitamin D 0 0
Iron 13.86 2.66 Cocoa solids
Calcium 128 55 Cocoa solids
Potassium 1524 1162 Cocoa solids
Magnesium 499 32 Cocoa solids
Sugar 1.75 53.44 Cocoa solids
Fiber 37 7.3 Cocoa solids
Copper 3.788 0.343 Cocoa solids
Zinc 6.81 0.39 Cocoa solids
Starch 0.35 Dried fruit
Phosphorus 734 71 Cocoa solids
Sodium 21 10 Dried fruit
Vitamin A 0 3604 Dried fruit
Vitamin E 0.1 4.33 Dried fruit
Vitamin D 0 0
Vitamin B1 0.078 0.015 Cocoa solids
Vitamin B2 0.241 0.074 Cocoa solids
Vitamin B3 2.185 2.589 Dried fruit
Vitamin B5 0.254 0.516 Dried fruit
Vitamin B6 0.118 0.143 Dried fruit
Vitamin B12 0 0
Vitamin K 2.5 3.1 Dried fruit
Folate 32 10 Cocoa solids
Trans Fat
Saturated Fat 8.07 0.017 Dried fruit
Monounsaturated Fat 4.57 0.074 Cocoa solids
Polyunsaturated fat 0.44 0.074 Cocoa solids
Tryptophan 0.293 0.016 Cocoa solids
Threonine 0.776 0.073 Cocoa solids
Isoleucine 0.76 0.063 Cocoa solids
Leucine 1.189 0.105 Cocoa solids
Lysine 0.983 0.083 Cocoa solids
Methionine 0.202 0.015 Cocoa solids
Phenylalanine 0.941 0.062 Cocoa solids
Valine 1.177 0.078 Cocoa solids
Histidine 0.339 0.047 Cocoa solids
Fructose 12.47 Dried fruit

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Cocoa solids - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169593/nutrients
  2. Dried fruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173941/nutrients

All the Daily Values are presented for males aged 31-50, for 2000 calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.